October 27th, 2014

Oct-27

AM

3x Core Stability Routine #2

12-15 ABwheel Roll-outs (sub BB roll-outs)

AMSAP Frog Stand

AMSAP Rings Support L-sit Hold

12-14 Supine Windshiled Wipers

45sec Side-plank ea side

PM

A. Snatch Balance x1 + Hng Squat Snatch x1 - 1 set of the complex on the min for 8min (165-185# across)

B. HB Back Squat - 3,3,3; rest 90sec (heavy across)

C. Muscle-up - 4 UB reps on the min for 6min (focus on breathing)

+

Flight Simulator in sets of 5

5-10-15....45-50-45...15-10-5 reps of double-unders

*each set must be UB or start THAT set over

NOTES:

PM

A- skipped, tight shoulder and wrist

B- 355#

C- same as A

Flight stimulator 7:52